Crash Course Time. For this list, I chose the minerals most important for physically active people. Keep in mind that RDA levels are set to make sure you are not deficient, but they do not represent levels for optimal health. There’s a difference between surviving & thriving . Here are some other food options.
Role in 100+ enzymatic reactions in body (cell division, antioxidant, etc)
Other sources: Grass fed beef or lamb, chickpeas, cacao powder, cashews
Component of proteins that help utilize oxygen in the body
Most common deficiency
Other sources: Beef, Lentils, Spinach, black beans
Maintains fluid & electrolyte balance; supports organ function
Other sources: Spinach, sweet potato, WC salmon, pomegranate, coconut water
Supports bones & teeth, nervous system, muscle contraction, etc.
Take w/ magnesium, vitamin D & K.
Other sources: Sardines, Whey, Milk, Cheese
Acts as antioxidant & plays role in metabolism
Don’t eat more than 3 or 4 Brazil nuts/day Other sources: Egg yolk, sunflower seeds, tuna, chicken breast, salmon, chia seeds, mushrooms
Role in 300+ chemical reactions in body (bones, muscles, soft tissue)
Other sources: Swiss chard, dark chocolate, pumpkin seeds, almonds, black beans, spirulina